The bottom line is that the only way to lose weight is to create a calorie deficit by eating fewer calories than your body burns for energy. There are many ways to accomplish this, and targeting added sugars and replacing them with stevia is an easy and tasty fix.
Research has shown that subjects given stevia-containing foods or beverages consumed fewer calories throughout the day. (2,3)
The Truth About Added Sugars
It seems like everything we read talks about avoiding carbs and sugar.In the U.S., the average intake of added sugars reaches up to 270 calories or more than 13 percent of calories per day based on an average 2000 calorie diet.
Not surprisingly, the largest source of added sugars in the typical diet is beverages, including soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters. They account for almost half (47%) of all added sugars consumed by the U.S. population.
The other major source of added sugars is snacks and sweets.(1) Most people don’t realize how much sugar they consume from other sources like marinades, sauces, salad dressings, yogurt, crackers and other items that don’t “seem sweet.”
The 2015-2020 U.S. Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total calories or about 50 grams per day based on 2000 calories.
If your body needs fewer calories based on size, age, and activity level, the gram limits are even lower.
To take it a step further, the American Heart Association recommends limiting added sugars to 24g grams per day (6 teaspoons) for women and 36 grams per day (9 teaspoons) for men.
It’s obviously an area of concern in our standard American diet as the term “added sugars” appeared 138 times in the dietary guidelines report!
Knowing Your Limit for Added Sugars
Simply put, consumption of added sugars can make it difficult for people desiring to lose weight to meet their nutrient needs while staying within calorie limits.
Whenever anyone restricts total calories, everything eaten needs to contain more nutrients to make sure you get what you need for proper fueling while limiting total calories. One of the simplest strategies is to limit added sugars.
Why? Because they are more often found in foods that do not provide quality vitamins, minerals, and antioxidants that we look for to help prevent lifestyle diseases like heart disease, diabetes, and cancers.
That’s where products like stevia fit in.
Can Stevia Help with Weight Loss?
Since stevia is a plant-based, zero-calorie sweetener with a taste 50-350 times sweeter than sugar, a little goes a long way. By substituting stevia for sugar in your daily routine, there are many ways to cut total calories and sugar grams.
Using stevia to sweeten your coffee or tea (hot or iced), saves 16 calories per teaspoon over sugar. A few cups per day with a few teaspoons each can really add up quickly. Each stevia packet is formulated to equal the sweetness of 2 teaspoons of sugar. Take some with you to your favorite coffeehouse or restaurant and add your own.
Instead of eating pre-sweetened Greek yogurt with up to 20 grams of sugar, start with the plain variety and add your own stevia, vanilla extract, cinnamon and fruit.
Swap stevia for sugar, honey or maple syrup in your oatmeal, homemade salad dressings, baked goods and other recipes that call for sugar. Even subbing in ½ the amount in a recipe can make a big difference.
We would love to hear your sugar swap success stories. How do you enjoy Pyure Organic Stevia?
Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite 2010;55:37–43.
Tey SL, Salleh NB, Henry J, Forde CG. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obes (Lond) 2017;41:450–7.
Is stevia dangerous for our health? Can stevia affect fertility levels? If stevia is safe, what amount is safe for us to eat? What other sweeteners are safe to eat? What sweeteners does Dr Greger recommend? Are there any studies on the safety of stevia? Keep listening as Dr Michael Greger answers these questions…….
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Fizzy, caffeinated drinks are on sale everywhere, and for many people it can become difficult to function without them. Is cold turkey the only way out?
Sirin Kale wrote about her 27-year addiction to fizzy drinks this week. When we asked readers to tell us about their own experiences of soft drink addiction, there was a huge response – here are some of the replies
‘It’s normal for me to drink Diet Coke at the start of a 6am shift’
Working in a Coca-Cola factory means that most Coke brands are freely available to employees. I’m on my feet a lot and work up quite a thirst. The fridges on site are stocked up with everything from Fanta and Sprite to Coke and its many variants. It is totally normal for me to grab a bottle of Diet Coke at the start of a 6am shift. On a hot day I could get through five or six 500ml bottles. Lately, I’ve tried hard to replace Diet Coke with water, but I just find it so boring! Lockdown was a big help: since I’ve been shielding at home I don’t have easy access to such a large supply. Nowadays I’ll get through a couple of two-litre bottles a week. The caffeine in Diet Coke started to badly affect my stress and anxiety levels. I’ve since switched to caffeine-free Diet Coke and feel a lot better. Anonymous, Coca-Cola factory worker, London
‘The shock when I couldn’t buy Ribena was overwhelming’
We always had cheap cordials when I was growing up, as Ribena was so expensive. When I left home, I started treating myself to Ribena. I would get through the large bottles of it within a few days and refused to drink anything else. I don’t think I realised how bad my addiction was until the young people in the youth centre where I work hid it and it caused me so much anxiety – I couldn’t leave the centre until I found it. I no longer drink Ribena – the only way I could stop was to go cold turkey. I travelled to New Zealand and naively thought I’d be able to get it over there – the shock when I couldn’t was overwhelming. I had no choice, I had to drink something else. Nina, youth worker, Bristol
‘I don’t drink tea, coffee or alcohol and Diet Coke gives me a boost’
I started with Tab – the forerunner of Diet Coke, which I then moved on to when it became available. I don’t drink tea, coffee or alcohol and it gives me a boost. I have known I am addicted for as long as I can remember. As far as I can tell, the only side-effect has been the impact on my teeth. However, I have wondered about donating my body to medical science so that a lifetime of Diet Coke addiction can be assessed! I like to say that this addiction is the only thing I have in common with Donald Trump. Occasionally I have managed to go without Diet Coke but can only do it on non-working days as I get a headache and become irritable. It also makes me prone to falling asleep whenever I sit down. But nothing healthier really appeals as a replacement, so it is hard to abstain indefinitely. Anonymous, healthcare worker, London
‘Weaning myself off caffeine has been a very slow process’
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In my early 20s, I could drink six to eight cans of Red Bull a day. When I got pregnant at 30, I stopped; but when my daughter was born she never slept, so I started drinking it again. About five years later, I managed to stop again but instead drank two to three bottles of Lucozade a day. When I started getting palpitations, I decided to switch to Coca-Cola; now my daughter is seven and I just drink one can of Diet Coke a day.
It has been a long journey and a very slow process of weaning myself off caffeine. I don’t drink tea or coffee, so felt I needed to get that pick-me-up from somewhere. At my worst, I would get about three hours sleep a night, drink fizzy drinks all day, then struggle to sleep again at night. Michelle, receptionist, Mansfield
‘I’d often walk miles to a 24-hour supermarket just to buy Pepsi Max’
I remember drinking cans of Coke and Lilt often as a child, but by age 12 I was drinking about a litre of Coke every day. At 14, I switched to Pepsi Max because of tooth decay caused by the sugar. From 16 onwards, I was drinking at least two litres of Pepsi Max a day, with slower tooth erosion but still some decay. Altogether, it has cost me 14 teeth. I realised the amount I was drinking was excessive a long time ago. From the age of 20 onwards, I was drinking two to six litres a day. I’d often get out of bed in the middle of the night due to cravings and walk miles to the nearest 24-hour supermarket just to buy some. The uncomfortable bloating, concerns over possible bone loss, and considerable expense (£6 a day is a lot on low income) finally got me to stop. I quit six months ago after going cold turkey. The cravings and the headaches were strong and every time I had a meal it would trigger the craving. Every time I walked past a drinks chiller I’d be so close to saying sod it, but I knew one sip would inevitably become a can, and then a bottle. Now I no longer crave Pepsi Max at all. Barry, carer, Dundee
‘The craving for a fizzy drink at meal times never leaves me’
I grew up in the 70s when people were not so aware of how bad sugar and fizzy drinks are for one’s health. The tropical weather in the country where I grew up also contributed to consumption of cold drinks, mainly Coke. I got into the habit of drinking a fizzy drink with every meal and, even after moving to England more than 20 years ago, it’s very hard for me to get rid of this habit. There was a time when I drank two cans of Diet Coke a day and believed it to be fine because they don’t contain sugar. For 10 years, I’ve been trying to avoid any sort of fizzy drink, diet or not. Sometimes I succeed and may go a few months replacing them with coconut water, but the craving, especially at meal times, never leaves me. Irene, health professional, London
‘They changed the formula in response to the sugar tax – rendering it far less appealing’
In the moment, you never consider whether an extra can is one too many. I don’t think I realised the amount of Irn-Bru I was drinking was excessive until I stopped. I have now managed to quit altogether. This was due to the drinks maker AG Barr’s response to the sugar tax; the company changed the formula and taste of the drink – rendering it far less appealing and with an odd aftertaste. Now Fanta is my soft drink of choice. Michael, student, Glasgow
‘Diet Coke is the first thing I drink in the morning and the last thing at night’
I have always been a big fan of Diet Coke – when the beast from the east hit and I only had a few cans left in the fridge, I was panicking! While others were desperate to stock up on bread and milk, I went straight for the Diet Coke aisle. I can’t go anywhere without a bottle or a can – if I go somewhere for dinner and they say: ‘We have Diet Pepsi, will that do?’ I think, no, sorry, that won’t do! Nothing tastes the same.
I drink about two litres a day and have tried to quit several times. The only times I have been successful was when I was pregnant. I actually don’t know how to get it out of my life – it’s the first thing I drink in the morning and last thing I drink at night. It makes me anxious if I’m running low. The long-term effects can’t be good and, as a nurse, I should know better. Lindsay Young, nurse, Renfrewshire
‘I was spending lots on coffee, and thought Coke Zero would be a cheaper alternative’
My addiction to Coke Zero developed during my undergraduate studies when I needed a pick-me-up but was spending too much money on coffee. I thought it would be a slightly cheaper alternative. But I ended up drinking more Coke Zero than I ever did coffee, so it was pointless. I have tried cutting down but struggle as I feel groggy if I don’t have any. I have to make sure I don’t drink it too late in the day or I struggle sleeping. Anonymous, Glasgow
“We visited World of Coca-Cola for my birthday and my kitchen is decorated in Coca-Cola colours”
I started drinking full-fat Coke in sixth form because I was too busy with extracurricular responsibilities and lessons to eat properly. The caffeine and sugar kept me going. When I tried to wean myself off it, I switched to Diet Coke. I’ve always hated still or sparkling water and I found that any sweetener other than aspartame tastes horrid – most diet drinks use sucralose. A few years ago I gave up drinking Diet Coke for February as a charity fundraiser, but since then my intake has increased and I drink between six and eight cans a day. I make special trips to buy them in bulk as it works out cheaper. I can tell when a can is getting near its best-before date as the taste changes and I can also tell the difference between Coke and Diet Coke just by smell. We visited World of Coca-Cola in Atlanta for my 29th birthday and my kitchen is decorated in Coca-Cola colours. Is it addictive? I wouldn’t say so. It’s just a preference. The difficulty is retraining your palate to enjoy different flavours, and finding another drink that has the same ease of access. Frances, teacher, Surrey
‘Everything tastes awful after catching Covid – so I’ve been able to quit Dr Pepper’
My family are avid Dr Pepper drinkers so there was always soda in the house but I didn’t really drink a worrying amount until sophomore year of high school, when I started taking Advanced Placement (AP) courses and working 30 hours a week. I did not like coffee or tea, but did not have enough energy to do everything I needed to and felt crushed by pressure. I probably drank an average of six cans a day – and it worked! I graduated top of my class from high school and maintained good grades at the University of Oklahoma while working 35 to 45 hours a week. I’m not healthy, mind you – in particular, my acne is pretty bad and although I have tried to quit numerous times, it was not until about a week ago that I went cold turkey. I was diagnosed with Covid and have been able to utilise the fact that everything tastes awful to implement my own personal Garcia effect (AKA, conditioned taste aversion) on Dr Pepper. Anonymous, student, Oklahoma City
‘When I quit, my skin would change colour very slightly’
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As a child, I was allowed one glass of Coke on Sundays, as a treat. By the time we were teenagers, my brother and I had persuaded our parents to add Coke (or Tab Clear) to our grocery list. At some stage it was decided that calorie-free Diet Coke was the better way to go. Fast forward 20 years and I would drink four to six cans a day. I knew it was excessive because everyone told me so. On a couple of occasions when I quit, my skin would change colour very slightly (I am quite pale but the Coke gave me a bit of a yellow-brown undertone). I quit Diet Coke entirely at the beginning of 2020 but replaced it with Fever Tree tonic, which has sugar in it. So I quit Fever Tree at the beginning of 2021. One month in and I’m now addicted to Red Bull. Fresh drinking water is available so I don’t know what’s wrong with me. Anonymous, data analyst, Dorset
‘I can easily have a Coke with every meal’
I have loved drinking Coke since I was young, probably aged 11. Once I got through university, I realised I was gaining weight so I switched to Coke Zero. I can easily have a Coke with every meal and go through two to three litres a day. I realise it’s not the best, but I don’t drink alcohol, smoke or do drugs, so it feels like a relatively harmless vice.
Before lockdown, I had some success in cutting down – I stopped drinking Coke Zero for breakfast and switched to juice, then forced myself to drink more water during the day but I struggle to eat a full meal with just water to drink. Coke somehow “washes down” certain foods quite nicely. Sebastian Groth, auditor, London
‘I’ve become known as the Monster boy to my friends’
When I was 14 or 15, I spent my lunch money on Coca-Cola but I couldn’t tell you why it became so excessive. I remember there was a deal at the time: two 500ml bottles for £1.70. That would lead me to drink six bottles on some days. Six! I remember once forgetting to bring money for lunch and so I went without my caffeine fix all day, and threw up by the time I got home. That’s when I knew it was out of control. Yet Coke was just a gateway to Monster – I drank up to three cans a day at university. I had a bit of a ritual: I would have a Monster by my bed waiting for me, then I would wake up, drink it in the shower, get the train to uni and drink another one before I went to the library. At the beginning of 2020, I vowed to give it up – then the pandemic hit and buying cans of Monster became a weekly ritual. I still drink Monster today, although a lot less. I’ll have one can a day, sometimes two if I have a lot to do. Advertisement
I’ve become known as the Monster boy to my friends. Someone got me a Monster beanie for Secret Santa and, for my lockdown birthday, my friends all drank cans of Monster with me over Zoom to celebrate. I know that people are really disgusted by my habit. I do not like to drink it in public. I feel like I’ll be judged. William, London
‘I’ve probably spent more than £1,200 on Lucozade’
Doing my food shop one day, I just picked up Pink Lucozade Zero – and became instantly hooked. It was on Valentine’s Day last year that I realised how excessive my habit had become: my boyfriend bought me nine bottles (one litre each), and in the space of about two days I had finished them. My addiction was also highlighted during the first lockdown as I used my daily exercise to walk to the shop to pick up a litre bottle of Lucozade. Even if it was pouring with rain, I’d still go. I spent about £400 a year on my addiction, meaning that in total I’ve probably spent more than £1,200 on Lucozade. Change came during the summer when, sitting at the table with my boyfriend’s family, they all had glasses of water and I had a one-litre bottle of Lucozade – it was embarrassing. Over the past two months, I’ve managed to quit completely. Kayley Cornelius, student, Manchester
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Whatever the latest diet or exercise trend, whatever bullshit lines the personal trainer at the gym is feeding you, and whatever the latest scientific research is telling us, losing weight revolves around one factor and only one… CALORIES. Consume more than your body burns in day, whether through your natural basal metabolic rate, your day to day activities or exercise and you will gain weight. This is known as a calorie surplus. Burn more than you consume and you will lose weight. A calorie deficit. It really is as simple as that.
The more significant gulf between energy consumed and energy used you are capable of generating, the more quickly you will lose weight. Whilst the component parts of the equation are simple, the way you go about solving it is a little more complicated, particularly if it is to be sustainable. It’s very easy to tell yourself to eat less and be more active, but a lot harder to actually do it consistently for long enough to see results.
There are of course lots of ways in which you can manipulate both your diet and exercise regime in order to give yourself the best opportunity to both lose weight and then maintain those losses as part of a healthy lifestyle.
The Why?
You can’t help but be aware of the health risks associated with being overweight. Whether it be online, on the TV or in magazines and newspapers, the information is everywhere. As a society we have become increasingly concerned with healthy living and in particular diet and exercise. And rightly so. These areas represent an enormous challenge to millions of people all over the world.
Excess weight, and in particular, obesity, negatively impacts almost every facet of health. As well as the widely known increases in the risk of life altering and deadly diseases such as diabetes, heart disease and cancers, your reproductive and respiratory functioning, memory and mood can also be severely compromised.
I think the motivation for achieving and maintaining a healthy weight are pretty clear.
The How?
This is where we get back to that all important important equation:
Calories consumed – Calories burned = Energy balance
Negative energy balance = calorie deficit = weight loss
Positive energy balance = calorie surplus = weight gain
The two easiest ways to influence your energy balance? Diet and exercise!!
Diet:
There should be little surprise that what you eat (and drink) and how much of it you eat (and drink) determines your calorie intake for a period of time. Consequently, one of the simplest ways in which you can alter your energy balance is by consuming fewer calories. Over an extended period of time, provided the adjustments are significant enough to create an energy deficit, you should lose weight.
Eating less than your body is used to all of a sudden, unfortunately, is easier said than done. There are, however, a few strategies you can implement in order to give you the best chance of success.
Ditch the sugar:
Sugar is the devil. It is addictive. Eat more of it than you can burn off and your body stores it as… FAT! Excess fructose (sugar) in your blood causes elevated insulin levels. This prevents the body from accessing stores of fat for its energy demands and results in the brain telling you that you are hungry.
Moreover, sugar also causes leptin resistance. Leptin is a hormone which helps us release fat from stores to be used as energy. Ergo it tells the brain that we have enough energy supplies and we don’t need to eat. Increased levels of fructose in the blood raises the level of triglycerides, which block the transmission of leptin from the blood to the brain. The brain thinks the body is starving and tells us to eat more than our energy demands require. Thus we gain weight.
Sugar has also been shown to have very little effect on our feeling of fullness relative to the number of calories being consumed. That my friends is a slippery slope. One which isn’t going to help anyone lose weight, nevermind lose it quickly.
See, I told you sugar was the devil!
The good news is, the less sugary foods you consume, the less your brain craves them and the less you eat. All YOU need to do is break the cycle.
Here are a few top tips to help you cut back your daily sugar intake:
Avoid drinking calories. That means fruit juices as well as the more obvious sodas.
Reach for an apple rather than the candy. Whilst fruit obviously contains sugar, your body responds very differently to fructose in comparison to heavily processed, sucrose rich foods. Fruit can also be a great way of satisfying any cravings for sweet foods you may have without the drawbacks of regular chocolate binges.
Avoid pre packaged ‘convenience’ type foods which are often high in added sugar. The best way of knowing exactly what you’re putting in your body is by making your meals from scratch as much as possible.
Up the protein, fat and veggies:
When it comes to losing weight, protein is king. Studies have demonstrated that protein may boost the metabolism by up to 100 calories per day. That’s energy you’re burning simply sitting on the sofa twiddling your thumbs.
What’s more, high protein diets have also been proven to reduce cravings and make you feel fuller for longer. All of which are going to help you achieve the all important calorie deficit required for meaningful weight loss.
Low carbohydrate vegetables (normally the green ones), like broccoli, spinach, lettuce, cucumber (you get the idea) are a great way of filling out your meals without adding excess calories. Vegetables have a high fibre content which means they not only provide volume but also take longer to digest meaning you stay fuller for longer. They also provide you with some really important vitamins and minerals which will help keep your immune system in tip top shape. It’s a win all round really.
Whatever you do, don’t neglect fat. This is probably one of the most counterintuitive aspects of weight loss nutrition. Eating foods high in fat surely makes you fat? Provided you’re consuming the right kinds of fat (unsaturated and naturally occurring) rather than those found in heavily processed foods then they are a hugely important part of a balanced healthy diet and can help you lose weight.
By upping your fat intake in relation to your carbohydrate intake you can create an environment in which fat loss is actually more optimal. As already discussed, our consumption of carbohydrates releases insulin. The more carbs you eat, the more insulin your body produces and the harder it is for your body to access fat stores for energy purposes. Therefore, by replacing some of the calories you consume through carbohydrates with fat, you will reduce your insulin levels which will in turn make it easier for your body to access fat stores for energy at the same time as allowing fat to enter and fuel your muscles. Winning!
All low fat diets do is reduce your body’s capacity to burn fat and increase its ability to burn carbohydrates. Hormones such as adiponectin, which help boost your metabolism and break down fat cells are also inhibited.
Foods high in fat are also much better than those high in carbohydrates at making you feel full for longer. When the fat you eat enters the small intestine it releases hormones including cholecystokinin and peptide tyrosine tyrosine, which both play a major role in the regulation of your appetite. The more full you feel after eating, the less inclined you will be to dip into the snack cupboard or go for seconds, all of which is going to help you consume fewer calories in the long run!
As with anything in life, moderation is the key. Foods high in fat are calorie dense. So whilst upping your intake in replacement of carbohydrates is definitely a good idea if you want to lose weight, if you don’t take care of the all important energy balance then you won’t see the changes you want to.
Cutting carbs from your diet all together is simply not sustainable. They are after all the most prolific source of energy for our bodies. There are, however, some sources of carbohydrate which will make it much easier for you to lose weight than others. Complex carbohydrates, such as those found in foods like oats, beans, brown rice, quinoa and lentils take much longer for your body to breakdown than simple sugary carbs. Whilst all carbs are eventually broken down into glucose, the longer this process takes, the longer you will feel full and the more nutrients your body will absorb from what you eat.
Feeling fuller for longer means you’re more likely to eat fewer calories and thus more likely to achieve that all important calorie deficit.
Fuel regularly:
One of the most common mistakes people make when they are looking to lose weight quickly is to adopt a very low calorie diet. Whilst this will obviously achieve the negative energy balance required, there are some significant disadvantages to such a strategy.
Your metabolism goes up for two to three hours after any meal as a result of the extra metabolic processes required to digest food and absorb its nutrients. Consequently, the less you eat the slower your metabolism becomes.
Your body has a tendency to treat huge reductions in calorie intake as a period of food scarcity (that’s evolution for you). As a result your body becomes more efficient at performing the basic functions which keep you alive and thus you burn less energy and your metabolism slows.
Moreover, you hold on to more fat in order to increase your chances of survival. Even worse, as muscle takes more energy to support than fat, your body will break it down before it breaks down it’s stores of fat.
Eating regularly and ensuring your body never enters this survival mode will help to keep your metabolism ticking along at an optimal level.
Drink more water:
Drinking more water can help you lose weight in a number of different ways. Most fundamentally, it increases the number of calories that you burn at rest. In fact, energy expenditure has been shown to increase by up to 30% within 10 minutes of drinking water.
Are you hungry or just thirsty? You would be surprised at the number of occasions when you feel hungry but are actually just dehydrated. Next time you feel the urge to eat, have a drink of water and see if it satisfies your ‘hunger’. The signals from our brain which tell us if we are hungry or thirsty can get a little confused, which means we have tendency to eat when we actually need to drink.
As water is completely free of calories, making sure we are suitably hydrated before we resort to grabbing a snack is a great way of reducing excess calorie intake and finding the negative energy balance which is so fundamental to weight loss.
Exercise:
Whilst thinking carefully about what and when we eat and drink should be one of the cornerstones of any weight loss strategy, there is another key way in which you can ensure your body is operating in a calorie deficit. EXERCISE.
Controlling what we eat takes care of the energy we consume, but upping how much exercise we do is the easiest way to increase the amount of energy we use.
The more active you are the more calories you burn and the greater your potential calorie deficit will be. This doesn’t mean, however, than you need to spend hours and hours on the treadmill or spin bike each day in order to give you the best chance of losing weight.
In fact, most research suggests that engaging in shorter burst of high intensity exercise is far more beneficial to both overall health and weight loss. Intense activity will increase your basal metabolic rate for up to 24 hours after exercise; increase levels of fat oxidation in the muscles; and lead to significant jumps in growth hormone levels, which help to burn fat.
As a result, a 20-30 minute HIIT session is actually going to be more beneficial to both your health and weight loss goals than an hour plodding on the treadmill at steady state. Efficiency is the name of the game here.
Circuit based training is a great way of introducing yourself to HIIT based workouts, particularly if you don’t necessarily want to fork out for a gym membership. Click here for a great whole body workout perfect for helping you shift that excess weight!
Larger muscles burn more calories. Simple as that. The more lean muscle you have the more calories your body will burn at rest. In other words, having more muscle increases your everyday base metabolic rate. The metabolic demand of muscle is greater than it is for fat.
Muscle is constantly being broken down, recreated, and synthesized, all of which requires energy. So not only will you be increasing the number of calories you burn during exercise, but you will also increase your energy demands at rest, both of which will make it much easier for you to achieve the negative energy balance required for weight loss.
The best way of building muscle is to ensure you include some resistance based strength training in your regular exercise routine.
Studies have shown that your metabolism can be elevated for up to 38 hours after strength training, which means you’re energy use will be elevated for the best part of 2 days after your session. Boom!
Key Takeaways:
If it isn’t already clear, the single most important factor in the management of your weight is the relationship between the amount of calories you consume through eating, and the amount you burn through staying alive and exercising.
If you consistently exist within a calorie surplus, you will gain weight. If you consistently exist within a calorie deficit, you will lose weight. It really is as simple as that. If you eat unhealthily but maintain a negative energy balance then you will lose weight just as if you eat healthily but maintain a positive energy balance you will gain weight. It’s all about calories in and out.
However, from a nutritional perspective, you will obviously give yourself the best possible chance of losing weight if you stick with some of the simple tips already discussed like ditching sugar, upping your protein intake and ensuring you drink enough water.
Your calorie consumption is, however, only one side of the equation. For most efficient weight loss results, you should definitely pay some attention to how much energy you burn too. The most efficient way of increasing the energy demands you place on your body? Probably some kind of combination of HIIT and strength training. Remember, this type of training will not only allow you to burn calories whilst you exercise, but will also help you burn more when you’re chilling on the sofa. That, my friends, is what we call a win win! Post navigation
Are there any ways to lose weight besides diet and exercise? There are many tricks that can help you lose a bit of excess weight in just 2 weeks. We’re going to share with you 15 tips that can help you get rid of excess belly fat. Most people don’t even know about these tricks! Science proves that people burn less fat when they sleep during the day and are active at night. A group of researchers from the University of Colorado studied 14 healthy people for 6 days. During the first 2 days, subjects slept during the night and didn’t have daytime naps. Then they changed their sleeping patterns to imitate owls’ sleeping schedules. It turned out that when people took a nap, their metabolism worsened since their biological clocks didn’t completely flip to fit their schedules.
The coronavirus pandemic has changed a lot about modern American life: how we work, socialize, and even how we eat. Dining out is a distant memory.
But nutritionally, people weren’t exactly thriving in pre-pandemic America. “Before COVID-19 came along, it was increasingly clear that the diet quality and nutritional status of Americans was terrible,” says Dr. Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health.
More than 40% of U.S. adults are obese. After years of declines, heart disease death rates are on the rise again. So are rates of obesity-linked cancers among younger people. Poor diets are the number-one cause of poor health in the U.S., according to a 2018 study published in JAMA.
Now that Americans are eating most meals at home, might our diets actually improve?
Researchers are just beginning to study how people are feeding themselves during the pandemic, and while there is no robust data yet, the shifts are obvious. “People are eating almost every meal at home, which is a huge change,” says Dr. Dariush Mozaffarian, a cardiologist and dean of the Tufts Friedman School of Nutrition Science.
By necessity, Americans are cooking more; web traffic to cooking and recipe websites is surging. In an April survey of about 1,000 American adults, by the food and beverage communications firm HUNTER, about half said they were cooking and baking more now than before the pandemic, and 38% were ordering less takeout and delivery.
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It’s possible that a shift toward home cooking, if it persists, could eventually lead to reductions in chronic diet-related illnesses, like cardiovascular disease, diabetes, hypertension and obesity. Eating a healthy diet is linked to a longer life, and “one of the biggest predictors of eating a healthy diet is eating at home,” Mozaffarian says. His new research published in April in the Journal of Nutrition found that Americans get about 21% of their calories from restaurants—and most of that food is of poor nutritional quality.
“Restaurant foods tend to be fairly unhealthy,” he says; there’s a lot of variation depending on the restaurant and what you order, but typical menu offerings at large chains, for example, are high in sodium, calories, saturated fat and sugar. Cooking puts you in control of the ingredients that end up in your meal.
But he and other experts emphasize that on a population level, any long-term improvements caused by increased cooking are likely to be small compared to the bad health effects of this crisis. Besides the devastating toll of the coronavirus itself, stay-at-home orders limit physical activity, social isolation likely increases loneliness (which is linked to heart attacks and stroke) and job loss destroys people’s access to health care.
Unhealthy foods are also still in wide circulation. Flour, sugar, canned soups and alcohol—not exactly staples of a wholesome diet—have all surged in U.S. sales during the pandemic. Health officials are urging Americans to go grocery shopping as infrequently as possible, boosting the appeal of highly processed foods, which last longer than fresh but are loaded with sugar, fat and salt and linked to a higher risk of cancer . The stress of the pandemic may also make people want to bake batches of cookies and load up on processed snacks, since foods like these can comfort people in scary times.
Just because a meal is cooked at home does not mean it’s healthy—and not everyone has the same opportunity to prepare meals with healthy ingredients, says Julia Wolfson, an assistant professor of health management and policy at the University of Michigan School of Public Health.
Wolfson is conducting a national survey of low-income adults to find out how the coronavirus pandemic is affecting their eating behaviors and food choices. “It matters if you have access to fresh vegetables and fruit, or if you have the income to buy perishable foods that are less processed and less energy-dense than a lot of the more shelf-stable, highly processed foods.” Her past research has found that the relationship between cooking more frequently and having a better diet only holds true for higher income households.
She and others expect the pandemic to widen the nutritional disparities between wealthier and working-class Americans. More than 26 million people have filed for unemployment since mid-March, and there is now unmeetable demand at food banks and a spate of sign-ups for Supplemental Nutrition Assistance Program (SNAP) benefits, which aren’t always sufficient or easy to obtain even in the best of times.
“For people who are able to work from home and have kept their jobs and have a stable source of income—and who are now not eating out as much as they were before and cooking at home more—we are going to see this relationship with better diet quality,” Wolfson predicts. But for others who have lost their jobs or who live in neighborhoods where produce isn’t well stocked or grocery delivery isn’t offered, “they might be relying even more than usual on some of these more highly processed foods that are very shelf-stable and affordable, but not very good for you. That also creates an opening for fast-food restaurants that are offering a lot of deals right now to fill that gap for people.”
“It is more expensive to feed a family in this context,” says Sinikka Elliott, associate professor of sociology at the University of British Columbia and co-author of Pressure Cooker: Why Home Cooking Won’t Solve Our Problems and What We Can Do About It. With kids out of school and daycare, families can no longer depend on lunch or breakfast being covered for their children.
And for shoppers on a budget, it’s not just annoying to substitute out-of-stock ingredients at the supermarket; it’s costly. “You can’t shop for sales the way you used to,” Elliott says. “All of these things make it difficult for families who were already struggling before this.” While the pandemic gives many people more time at home—a lack of which is one of the major reasons why people say they don’t cook more—that, too, is uneven. For essential workers or people taking care of children, extra time for shopping and cooking may not exist.
So much variability makes it difficult to predict how the coronavirus pandemic will change how Americans eat, or if these changes will be permanent. But one thing is becoming clear: “The epidemic is likely affecting diets, and our diets are likely affecting who dies,” says Willett.
He is now studying how people’s diets are linked to their outcomes if they get infected with the coronavirus. Research is finding that major risk factors for being hospitalized for COVID-19 include diet-related conditions, like obesity, hypertension and Type 2 diabetes. “If we had a metabolically healthy population, the risk of hospitalization from COVID could be dramatically lower,” Mozaffarian says.
“Poor metabolic health is devastating for resilience of the population,” he adds. “We need a healthier food system through better policy, not just the random chance disaster of restaurants being closed.”
Remember when McDonald’s launched the McLean Deluxe in the early ’90s to ride the wave of the low-fat diet era? The burger featured a 91% fat-free beef patty (the secret ingredient was a seaweed extract) and lasted a few years on the menu before it was yanked due to poor sales.
This example brings up an important question: What role, if any, should restaurants play in the latest fad diet or in the chase for the fickle health-conscious consumer in general? After all, restaurant visits have long been considered an indulgence and, from A (Atkins) to Z (Zone), diets come and go quicker than most operators can change a static menu board.
But that hasn’t stopped restaurant concepts from trying. And lately it seems as though there has been a higher degree of success in doing so—at least more so than the McLean Deluxe.
Noodles & Company, for example, just expanded its zucchini-noodle based offerings with two new menu items as part of a new category, “Zoodles and Other Noodles.” In a release, the company said the expansion is in response to overwhelmingly positive guest feedback to its initial Zoodles launch last year. During the company’s Q4 earnings call, executive chairman Paul Murphy said the zucchini noodle is an important step toward the brand’s objective of resonating from a health perspective.
Chipotle launched its Lifestyle Bowls in the beginning of the year. During the company’s latest earnings call, CEO Brian Niccol also said they have resonated with consumers in “a big way.”
“In fact, during the first few days, it generated over a billion earned media impressions,” he said.
The company is now testing several other menu items highlighting “the ideas of lifestyle goals,” Niccol said. This comes on the heels of the chain’s vegan and vegetarian bowls launch in 2018, which made up 12% of Chipotle’s total meals sold last year.
Even the most famous doughnut concept is getting involved. During Dunkin’s Q1 earnings call, CEO Dave Hoffman specifically called out the success of the brand’s Power Breakfast Sandwich.
“It’s a terrific first step for us into the better-for-you category and proves customers are open to more menu options at Dunkin’,” he said. The company is building off that success with a new egg white power bowl.
Mooyah Burgers, Fries & Shakes just jumped into the specialty diet space with its new line of Lifestyle Burgers, including The Paleo, The Keto, The Low Cal, The Vegetarian and The Gluten-Free. For the former three burgers, the bun is replaced by iceberg lettuce.
Natalie Anderson Liu, Mooyah’s vice president of Brand, said restaurant chains should be quick to respond to consumer dietary preferences and lifestyle trends, no matter how quickly they come or go.
“This is simply a matter of being a good listener to guests. Beyond want, we have found that consumers expect us to have menu items that help them achieve their goals,” she said.
So far, the Lifestyle Burgers launch has been “huge.” Thirty-one percent of guests who ordered one of these options were first-time visitors, Liu said.
“This is incredibly exciting and confirms the relevance of featuring our menu this way,” she said.
Liu believes more chains will toe this line of healthier (“lifestyle”) menu offerings.
Two years ago, Scott Davis was named president of CoreLife Eatery after serving as an executive at Panera for nearly two decades. He has a deep perspective of the industry and confirms there is a growing connection between consumers’ dietary demands and restaurants’ responses.
“Over the last couple of decades, as healthy eating has become more popular, restaurants have mostly played role of a ‘marketplace’–essentially providing healthy options or special menus,” he said. “The key is not getting stuck on one style of eating or dieting. Promoting general wellness, clean sourcing and ‘what works for you’ can help. ‘Healthy’ is different for everyone.”
Davis concurs with Liu that we’re now in an era of “expectation” versus “want” when it comes to restaurants providing healthier options.
“On the flip side, consumers do not want to be told what they should or should not be eating. They do not want to feel judged about eating,” he said.
That being said, it’s important for restaurant brands to stick to their core competencies.
“Chasing trends and expanding menus beyond logical extensions of the concept almost always fails. You must be able to gain credibility with your customer,” Davis said.
Great Harvest Bread Co. CEO Mike Ferretti agrees, noting that restaurant companies should be conscious of consumer diet trends, but only adapt to the ones that make business sense for the brand.
“You can’t do them all, and they impact different parts of the country at different times,” he said. “It is easier to steer customers to the things we believe in that fit our brand.”
If a brand swings and misses on a specialty diet offering, Ferretti said it can have an “extreme” impact on the business. Conversely, if it’s a hit, it can have the same effect for the positive.
“Think of all the low-carb businesses that popped up and were gone in a year,” he said. “Alternatively, things like Atkins and Keto hurt us at first, but eventually people come back to whole grains, so it swings.”
Because of this unpredictability, expanding menus to appeal to a broader group of consumers who are chasing a broader variety of diets can be both risky and rewarding.
“Fads are fads. People and businesses will do what they do,” Ferretti said. “What has staying power—the broad ones really driving the industry—is healthy, simple, clean.”
Davis adds that vegan and vegetarian diets have had such staying power since the 1970s and will continue on that path while contributing to a growing cohort of consumers who identify as flexitarians. About one third of consumers now consider themselves to be flexitarians, meaning they simply want another choice than traditional protein every now and then even if they’re not technically vegan or vegetarian.
“Lifestyle demands are not going away and restaurants will endear themselves and earn loyalty by keeping their menus relevant,” Liu said. “This has resulted in a competitive advantage for us and, more importantly, an increase in sales.”
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